“2/13/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

2000# S2OH

CHOICES

15 REPS @ 135

17 REPS @ 115

22 REPS @ 93

27 REPS @ 73

32 REPS @ 63

“Feb 13, 2015” (No Measure)

Hip Capsule Ext Rot – option 2 (BASL Area 6)

2 rounds:

200m run

15 air squats

5 power cleans

A: Back Squat (4 X 4 @ 75% REST 90 SEC)

B: Metcon (Time)

5 ROUNDS:

2- 50 FT SHUTTLE RUN (Wall and Back)

6 UB POWER CLEANS

REST 60 SEC

L2 & RX: 155/103

Scaled: 115/73

Mobility

Suprapatellar smash

Side hip smash

OPTIONAL WOD

500M ROW

15 PWR SNATCH

30 T2B

20 S2OH

REST 3 MIN

500M ROW

15 S2OH

30 T2B

20 PWR SNATCH

95/63

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